29 December 2021

METCON

Workout

Partner Metcon

AMRAP 12

40 cals
20 partner sit ups w/wall ball
10 burpee over partner

2 mins rest

AMRAP 12

30 partner wall balls
15 Down ups
5 BBJO

STRENGTH & CONDITIONING

Workout

Every 3:30 mins X 3 complete:

Back rack rev lunge x 5 (e/s)
+
Heel elevated goblet squat x 8

then

Every 3:30 mins x 3 complete:

Pendlay row x 8
+
Tricep extension x 8

WOD (5 minute clock)

Max Burpee box step overs